Alex Muni, NOVA Senior Assistant.
LCM
Today’s focus was threefold: we worked on steady-state cruising, negative pacing, and descending. All the 50s were on :45 (LCM) and served as active recovery while maintaining a moderate heart rate. As the number of descending 100s increased, so did the rest—allowing swimmers to actually achieve a descending effort.
Since negative splitting is essentially an even split, I decided to go all in on fractions and include 3/4 and 2/3 splits as well. Additionally, the longer straight swims were on a consistent interval base of 1:30.
We wrapped up with a broken 500, with the goal of holding a near-200 effort throughout—not necessarily an all-out sprint, but also not paced like a typical 400/500/800 distance swim. It was challenging, but it kept them moving and got them in a good training rhythm.
The Swimming Wizard 